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What's in for breakfast?


Over the centuries, the sound of reveille has signalled the awakening of man's most constant and demanding companion--his appetite. To tame the savage beast within, civilizations have devised imaginative responses to one of mankind's most nagging daily questions: "What's for breakfast?"

The busy Egyptians just may have invented the forerunner of today's food bar. For Cleopatra and her entourage, breakfast was an as-you-go affair: a buffet of bread and meat washed down with a beer chaser. The Romans, early risers, breakfasted at three or four o'clock in the morning on a wholesome snack of a little bread and cheese, or dry fruits. The ancient Greeks emulated the warrior Ulysses, who allegedly prepared his breakfast at sunrise and drew his strength from a frugal repast of bread steeped in pure wine--a heady start. In Edward VII's England, the morning meal often included haddock, poached eggs, bacon, chicken and woodcock, porridge and cream, teas, and jellies. Sound heavy? Consider then an early Scottish Highland meal of oatmeal with cream, smoked herring, sardines with mustard, broiled trout, cold meat pies, broiled kidneys, woodcock, sausages with mashed potatoes, tongue with horseradish sauce, conserves, marmalade, fruits, breads, etc., and nauseam. These were washed down with plenty of "whets such as ale, rum, or a spirit called scalch." Lest ye were a lady, that is, for whom "tea was the standard eyeopener and bracer for an early-morning stroll."

Today, leisurely morning meals seldom occur except on weekends, and then infrequently. Having a piece of toast or a bowl of cereal with a cup of coffee on our way out the door is the usual routine. Many omit the morning meal altogether.

Skipping breakfast, however, might be a mistake. After a good night's sleep, the body is truly hungry; we have not eaten for around eight hours. Our bodies need proper fuel to be alert and energetic enough to meet the day's demands. Breakfast gives us the needed start. And that's not all. A recent study of 11,864 adults between the ages of 20 and 74 at St. Joseph's University revealed that eating breakfast could help keep cholesterol levels down. Individuals who skipped breakfast had higher serum cholesterol levels than those who ate a morning meal.

Dr. Dean Ornish of the University of California School of Medicine has been studying ways to reverse heart disease through diet and lifestyle changes. He recommends a breakfast of warm or cold cereal or whole-grain pancakes and waffles. If you are in a hurry, you can make hot cereal in a thermos the night before by pouring boiling water over the cereal. Take it with you to work. Eating cereals high in fiber and protein will make a difference in how you fell through the morning. Look for cereals containing less than one gram of fat per serving. Among these are Wheatena, Cream of Wheat or Rice, Nutri-grain, Raisin Bran, and a multitude of other commercial cereals. Or make your own breakfast cereal using oats, raisins, diced fruits and nuts, and other grains (see recipe for Honey Granola on the following page). When serving pancakes or waffles, omit the butter or margarine to trim unwanted fat from your diet.

For some new breakfast items, try the Potato Pancakes, Peach-Barley Casserole, Sunflower Seed Waffles, or Apple Burritos. These recipes were developed in the kitchens of thw Weimar Institute, which uses the NEWSTART program--a diet and exercise program stressing low-fat, cholesterol-free, high-fiber cuisine. We guarantee you a morning meal fit for a Caesar.

Honey Granola

(Makes 8 cups)

4 cups of old-fashioned rolled oats 2 cups coarsely chopped nuts 1 cup golden raisins 3/4 cup honey 1/2 cup margarine 2 teaspoons ground cinnamon 1 teaspoon vanilla Dash salt

Combine oats, nuts, and raisins in large mixing bowl; mix well and set aside. Combine honey, margarine, cinnamon, vanilla, and salt in saucepan; bring to boil and cook 1 minute. Pour honey mixture over oat mixture and toss until well-blended. Spread in lightly greased cookie sheet. Bake at 350[degrees] F. 20 minutes or until slightly browned; stir every 5 minutes. Cool. Crumble and store in airtight container up to 2 weeks.

Sunflower Seed Waffles

(Makes 3 large waffles)

1 teaspoon ground sesame seeds 2-1/2 cups water 2-1/4 cups regular rolled oats 1/4 cup sunflower seeds 1 teaspoon salt 5 dates, chopped 2 teaspoons vanilla

Chop dry sesame seeds in blender. Measure all ingredients. Mix together just long enough to thoroughly blend, but not to get too thick. If mixture becomes too thick, add additional water. Spray waffle iron with nonstick spray. Bake in moderately hot iron 8 minutes.

Beach-Barley Casserole

(Makes 6 servings)

2 cups rolled barley or rolled oats 2 cups canned or fresh sliced peaches 1/2 cups raisins 1/4 cups chopped nuts 1 tablespoon vanilla 1 teaspoon salt 1/8 teaspoon coriander 1 pinch cardamon 4 cups water

Combine all ingredients in 2-quart casserole, and arrange a few peaches nicely on top. Bake, uncovered, at 350[degrees] F. 1 hour.

Apple Burritos

(Makes 12 burritos)

6 large cooking apples 3 tablespoons apple concentrate 1/2 teaspoon vanilla 1 teaspoon maple flavoring 1/2 cup raisins, if desired 1/2 cup chopped walnuts, if desired 12 tortillas (recipe follows)

Peel, core, and slice apples. Cook apples in apple concentrate; watch carefully to keep from burning. When tender, add remaining ingredients except tortillas. Let simmer uncovered to take up extra liquid. Place 1/3 cup apple mixture in center of each tortilla. Roll and place seam side down in prepared baking pan. When all burritos are in place, cover with apple syrup (see recipe below). Bake 20-30 minutes at 350[degrees] F. Serve as breakfast or dessert.

Maria's Tortillas

2 cups water 1 cup oatmeal 1/4 cup sesame seeds 2 cups whole-wheat flour 2 cups unbleached flour 1/2 teaspoon salt

Mix water, oatmeal, and sesame seeds together in blender until fine. Place all ingredients in bowl. Knead. Roll out small pieces in circles.

Bake on hot griddle 1 minute on each side. No oil is necessary.

Apple Syrup

(for burritos)

16 ounces canned apple concentrate 2 cups water 4 tablespoons cornstarch 1/2 teaspoon lemon juice 1/4 teaspoon cardamon 1/4 teaspoon coriander

Combine all ingredients and cook in saucepan over medium heat, stirring constantly, just until slightly thickened.

Potato Pancakes

6 potatoes 1/3 cup soy or nut milk 3 tablespoons chopped fresh parsley 1/2 teaspoon onion powder 1 teaspoon salt 1/2 teaspoon garlic powder

Cook potatoes until tender. Mash until smooth with soy or nut milk, chopped parsley, onion powder, salt, and garlic powder. Shape potato patties--keep moist. Place on sprayed cookie sheet.

Bake at 400[degrees] F. About 30 minutes or until golden brown on both sides.

Whole-Wheat Waffles

(Makes 4 medium waffles)

1/2 cup all-purpose flour 1/2 cup whole-wheat flour 1/4 cup crunchy nutlike cereal nuggets 1 tablespoon double-acting baking powder 1/2 teaspoon salt 1 egg white 1 cup skim milk 2 tablespoons vegetable oil

Mix flours, cereal, baking powder, and salt. Beat egg white, milk, and oil; add to flour mixture and mix well. Bake in preheated waffle iron until golden. Serve topped with lowfat yogurt, fresh fruit, crunchy nutlike cereal nuggets, raisins, reduced-calorie maple-flavored syrup, etc., if desired.

Cereal Breakfast Parfait

(Makes 2 servings)

1 cup sliced strawberries or other fresh fruit 8 ounces vanilla low-fat yogurt 1/2 cup crunchy nutlike cereal nuggets

Alternate layers of fruit, yogurt, and cereal in 2 stemmed glasses.

Waffles Perfect

(Makes 4 large waffles)

6 dates 2-1/2 cups rolled oats 4-1/2-5 cups hot water 3/4 cup cornmeal 3/4 cup whole-wheat flour 1 tablespoon vanilla 1 teaspoon salt

Mix dates and rolled oats in about half of water. Add remaining ingredients. Batter will be thin. Bake in hot waffle iron 10 or more minutes. Do not peek for at least 10 minutes!

Waffles may be made ahead and frozen, then heated briefly in toaster (not in oven).

Healthy Bran Muffins

(Makes 12 muffins)

1-1/4 cups all-purpose flour 1 tablespoon baking powder 1/2 teaspoon salt 2 tablespoons sugar 1-1/2 cups bran cereal 1-1/4 cups skim milk 2 egg whites 2 tablespoons vegetable oil

Stir together flour, baking powder, salt, and sugar. Set aside. Measure bran cereal and mix into large mixing bowl. Let stand 2 minutes or until cereal is softened. Add egg whites and oil. Beat well. Stir in flour mixture, stirring only until combined.

Portion batter evenly into 12 greased 2-1/2' muffin cups.

Bake at 400[degrees] F. 18 minutes or until golden brown. Serve warm.

Honeyed Peach Crisps

1 small peach, pitted and sliced 1 teaspoon honey 1/2 cup whole-wheat and bran cereal, any variety, crushed slightly

Place peach slices on plate. Drizzle with honey and coat with cereal.

(Also try Honeyed Peach Crisps as a high-fiber dessert idea.)
COPYRIGHT 1990 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1990 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes
Author:Perry, Patrick
Publication:Saturday Evening Post
Date:Oct 1, 1990
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